BALANCED BITES
- FOODS FOR A HEALTHY HEART
KALYANN VENKKAT SAI KAZA | GRADE 10 | JANUARY 1, 2025
INTRODUCTION
Balanced Bites: 10 Foods for a Healthy Heart is the result of my grade 10 personal project—a path
where my love of food and my dream to be a doctor crossed—this cookbook, marks the beginning to
my curiosity and knowledge. Growing up, I have always been captivated by the link between nutrition
and health since I saw how much our mental and physical state depends on our diet. My ultimate
dream is to work in medicine; hence I decided to address a common worldwide concern: the rising
rates of heart disease and the part cholesterol plays in cardiovascular health. The inspiration for this
project came from my wish to make scientific ideas understandable and practical, therefore
illustrating how little, wise decisions we make in our daily meals may have a big impact on long-term
health results.
One of the biggest causes of mortality globally still is heart disease, and high LDL cholesterol is a key
risk factor. Deeper research on this topic revealed to me that many people are not aware of the
connection between their eating patterns and cardiac conditions. Many times, they view heart-
healthy eating as boring or limited, which motivated me to provide a tool that would not only guide
but also thrill readers about choosing better foods. This cookbook provides a sensible, easy strategy
to lower LDL cholesterol levels while including everyone-friendly, colorful, savory dishes. The dishes
prove that good eating can be both tasty and simple since their ingredients such as oats, quinoa,
berries, and nuts—backed by scientific study have cholesterol-lowering effect.
I decided on this project as the medical sciences and the culinary arts two of my main interests are
reflected in it. By means of this study, I investigated the idea of food as medicine—a notion firmly
anchored in both conventional wisdom and contemporary research. Every recipe is a well-planned
solution to solve a worldwide health issue, not just a meal. One meal at a time, I hope to enable
readers to take care of their heart health by combining the rigor of nutritional science with the
pleasure of cooking.
Personally, this endeavor has been a rewarding experience that let me combine artistic expression
with intellectual understanding. It tested my ability to think critically, strike a mix between evidence-
based knowledge and pragmatic application, and succinctly and understandably present difficult
concepts. With this cookbook, perhaps, people will be motivated to see the influence of their food
choices and adopt heart-healthy behaviors as a long-term lifestyle modification.
This project is ultimately more than simply a cookbook; it's a steppingstone towards my medical
career, where I want to solve health problems at their underlying causes. This work reflects my
conviction that prevention is better than treatment and my will to enable others to lead better lives.
Through creative yet powerful media, I intend to significantly improve the quality of life of those who
use this cookbook by tackling the prevalent concerns of cholesterol and heart health.
PAGE 1
WHAT IS CHOLESTEROL
Cholesterol is a waxy-like substance found throughout your body. Since fundamental biological
processes depend on it, it is quite crucial. It is necessary for the creation of vitamin D and bile acids,
which are basically needed for the breakdown of lipids; it produces a building block for cell
membranes, therefore enabling the manufacture of hormones such estrogen, testosterone, and
cortisol. Although foods like meat, dairy, and eggs offer more than what the body truly requires, the
liver produces the most of the cholesterol the body need. Generally classified as Low-Density
Lipoprotein (LDL) and High-Density Lipoprotein (HDL), respectively, cholesterol moves through the
circulation linked to lipoproteins. LDL is sometimes known as "bad cholesterol." It develops deposits
inside the inner layer of the walls of arteries, therefore starting the process of plaque development
that narrows the arteries and raises one's risk of heart disease and stroke. Considered as "good
cholesterol," HDL transfers extra cholesterol in circulation to the liver for elimination. Although the
body needs cholesterol for many different purposes, its levels are thought to be within normal range
to prevent major medical problems. Most prevention and treatment of cardiovascular diseases
revolve on genes, nutrition, exercise, and lifestyle as they significantly affect the level of cholesterol.
(www.heart.org, 2018)
• Anthocyanins - “Anthocyanins (an-tho-SY-uh-nins) are a group of deep red, purple and blue
pigments found in plants. They're part of a larger category of plant-based chemicals called
flavonoids. (Clinic, 2022)
• LDL Cholesterol - “Two types of lipoproteins carry cholesterol through the blood vessels: LDL
(low-density lipoprotein) cholesterol. This is sometimes called "bad" cholesterol. It makes up
most of your body's cholesterol. High levels of LDL cholesterol raise your risk for heart disease
and stroke. “(CDC, 2024)
• Oxidation - “Oxidized cholesterol is the oxidation of low-density lipoprotein (LDL) cholesterol,
which can build up as plaque in the walls of the arteries. Oxidization is a chemical process that
occurs in the body. Oxidized cholesterol occurs when this chemical reaction affects LDL
cholesterol.”(Sissons, 2024)
• Plaque Development - “It is thickening or hardening of the arteries. It is caused by a buildup of
plaque in the inner lining of an artery. Plaque is made up of deposits of fatty substances,
cholesterol, cellular waste products, calcium, and fibrin. As it builds up in the arteries, the
artery walls become thickened and stiff.” (John Hopkins Medicine, 2024)
• Soluble Fibre -”It is a type of fiber dissolves in water. It forms a gel-like material in the stomach
that slows down digestion. It can help lower cholesterol and blood sugar. Soluble fiber is found
in oats, peas, beans, apples, bananas, avocados, citrus fruits, carrots, barley.” (Mayo Clinic,
2024)
PAGE 2
• Bile Acids - “Bile acids are special molecules made from cholesterol in the liver. They help break
down cholesterol in the liver and create bile, which is important for removing cholesterol,
waste products, and harmful substances from the body. “(Li and John, 2009)
• Vitamin C - “It is a nutrient used to help wounds heal, to enhance the absorption of iron from
plant foods, and to support the immune system. It works as an antioxidant to protect your cells
against free radicals, which may play a role in heart disease, cancer and other diseases.”
(Medlineplus.gov, 2024)
• Oxidative Stress - “Oxidative stress is an imbalance between two different types of molecules
in your body: free radicals and antioxidants. Specifically, it means there are too many free
radicals and not enough antioxidants. As a result, excess free radicals start to harm your body's
cells and tissues. “(Clinic, 2024)
• Probiotics -” Probiotics are live bacteria and yeasts that are good for you, especially your
digestive system.” (Jennifer Robinson, 2017)
• Flavonoids - Flavonoids are various compounds found naturally in many fruits and vegetables.
They're also in plant products like wine, tea, and chocolate. There are six different types of
flavonoids found in food, and each kind is broken down by your body in a different way.”
(Watson, 2019)
PAGE 3
HOW DOES CHOLESTEROL BUILD
The two main sources of cholesterol build up are your diet and your kidney. These are crucial reasons
why I chose to make a book to assist people to lead a healthy life avoiding any existential crisis in
health sectors in your body. Cholesterol and other fats are carried in your bloodstream as spherical
particles called lipoproteins. (Martin, 2019)
There are 2 crucial types of cholesterol LDL that refer to a low-density protein that carries cholesterol
to the arteries. If there's too much LDL cholesterol, you may have a higher risk of heart disease and
stroke. HDL is a high-density protein that collects cholesterol from the body and takes it to the liver
for removal. Although we do have both the most abundant cases of heart attacks and arterial blocks
are caused by LDL as it is directly transported to such arteries. (McDermott, 2017)
The main reason for cholesterol buildup is the lipids settling in the arteries, due to this the block
progressively grows larger and larger while blocking blood flow causing a heart attack. Often the main
method to solve this is a stent or open-heart surgery to get rid of the block.
WHY IS IT IMPORTANT TO BALANCE IT OUT:
LDLs which we have identified as “Low-density lipoproteins” contribute to plaques. LDL cholesterol is
sometimes called “bad” cholesterol. “Many people often have too many of the LDL particles in their
blood which increases any possible risks. Lowering such LDL particles will help avoid heart attacks and
clots in your arteries says cholesterol expert Dr. Ronald Krauss at UCSF Benioff Children’s Hospital
Oakland. (NIH News in Health, 2024)
As these are indeed crucial, eating plays a part in this so you may as well make it taste good while still
achieving your nutritious goals while reducing your total intakes of LDL particles resulting in a longer
and more healthy life.
Now that you know the basics let’s start by reviewing these handpicked recipes, there is a collection
of all combinations such as (2 Breakfast’s,2 Lunches, 2 Dinners and 4 Snacks). I hope you guys enjoy
these recipes and please look out for any of the ingredients in case you are allergic to them or a risk
for the people around you, such ingredients may list from nuts to cinnamon so please thoroughly
check through.
PAGE 4
DISH NR.1: CREAMY CINNAMON OATMEAL WITH BANANA AND BERRIES (BREAKFAST)
This filling and healthy meal blends creamy oats with the natural sweetness of banana and strawberry
Cinnamon brings depth and warmth; yoghurt provides smoothness and a dose of probiotics. A perfect
starting point for the day, this dish is sure to boost heart health and energy level.
Why It’s Good for Cholesterol:
Often seen in Oats, beta-glucan is a soluble fiber that binds bile acids in the stomach therefore
lowering cholesterol. This implies a reduction in cholesterol reabsorption, consequently decreasing of
LDL levels (Mayo Clinic, 2024). Rich in potassium, bananas help to control blood pressure, hence
reducing pressure on arteries (Parmita Uniyal, 2022). Huge levels of anthocyanins (a specific type of
flavonoid) found in strawberries help to reduce oxidative stress (stress caused by unstable oxygen
molecules) and shield LDL cholesterol from oxidation. This is a crucial phase of plaque development
(Staff, 2020). Yogurt's probiotics support the excretion of bile (stored in gallbladder, produced in liver)
acids, therefore controlling cholesterol (Healthcare Editorial team, 2017).
Why Is General Health Beneficial?
This dinner is nutrient-dense: gut-loving bacteria, antioxidants to combat unstable oxygen molecules
that cause damage to our cells (Zawn Villines, 2017) and slow-release carbs for ongoing energy. For
general wellbeing, it improves immunity-ideal, lowers inflammation, and benefits digestive health.
➢ Prep time: 15 min
➢ Serves: 4 people
➢ Cook time 5 min
Ingredients:
• 100g porridge oats
• ½ tsp cinnamon
plus extra to serve
• 4 tsp demerara sugar (healthy
substitute for processed)
• 300ml skimmed milk
• 3 sliced bananas
• 400g strawberries halved
• 150g fat-free natural yogurt
Nutrition (per serving):
• Kcal 266
• Fat 2g
• Saturates 1g
• Carbs 53g
• Sugars 34g
• Fibre 5g
• Protein 12g
• Salt 0.24g
PAGE 5
Steps:
1. Gather all your ingredients: (Get oats, cinnamon, demerara sugar, skimmed milk. Slice three
bananas); save half to use as a top garnish. Cut 400g of strawberries for the top garnish.
2. Mix the ingredients in a medium saucepan, (combine oats, cinnamon, sugar, and milk). Add
half of the banana slices to add natural sweetness. Stir with a wooden spoon to ensure
consistency of the ingredients.
3. Heat up the Pot: Place the pot on medium heat. Stir occasionally to prevent the mixture from
sticking at the bottom or forming lumps.
4. When the porridge begins to boil, reduce the heat down to a low simmer. Often stirring, cook
4-5 minutes, or until the oats have thickened, creating a creamy texture. If it becomes too thick
then add small amounts of milk to adjust the consistency.
5. Prepare Serving Bowls: Divide the porridge fairly into four bowls and settle with the back of
spoon, to achieve a even appearance at the rear.
6. Arrange the remaining banana slices and halved strawberries on top of each bowl. For
creaminess, place a big dollop of yoghurt in the middle.
7. Serve the bowls with a pinch of cinnamon for an aromatic touch. Serve immediately while hot.
PAGE 6
PAGE 7
DISH NR.2: TOASTED GRANARY BREAD WITH CRUSHED BEANS AND RED ONION (BREAKFAST)
Creamy bean mash, sundried tomatoes, and finely sliced red onion round this light yet filling open
sandwich. Made on granary bread, this adaptable breakfast is as tasty as it is healthy.
Why It’s Good for Cholesterol:
Soluble fiber included in beans lowers the LDL cholesterol absorbed from the intestines. Additionally,
low glycemic index helps to support blood sugar levels (Collins, Burrows and Schumacher, 2016).
Powerful antioxidant quercetin found in red onions helps to lower inflammation and it destroys the
unstable oxygen molecules causing damage to our cells (free radicals) therefore supporting heart
health (Emily Delzell, WebMD Editorial Contributor, Kristin Mitchell, Kim Painter, 2020). Sundried
tomatoes provide a dosage of lycopene which is an antioxidant connected to lower cholesterol and a
decreased risk of cardiovascular disease (Admin account, 2023).
Why Is General Health Beneficial?
This sandwich strikes a balance between plant-based protein, antioxidants, and fiber, therefore
benefiting general health. It can improve immunity, help digestion, and give even more energy
sustainability. This makes it a great option in health issues as the components here help to reduce
inflammation.
➢ Prep time: 10min
➢ Serves: 1
➢ Cook time: n/a
Ingredients:
• 1 slice of granary bread
• 1 small can of beans
• basil oil
• sundried tomatoes
• few slices onion
Nutrition (per serving):
• Dependent on serving choices
• Full dish caloric intake: 225 calories
PAGE 8
Steps:
1. Take a slice of the chosen bread and toast until golden brown. The bread should support the
toppings- crispy but not too dry.
2. Grind the beans. Drain and empty a small bean can. Spoon the beans into a mixing basin and
run them semi-smooth with a fork or potato mash. Drizzle over the mash a teaspoon of basil
oil, then thoroughly combine. Season very gently with freshly ground black pepper and salt.
(salt to preference)
3. Set the toppings. For a delicate crunch, slice the onion into paper-thin circles and sauté them
with some low-fat oil. After removing the sundried tomatoes, dry it a paper towel and sauté it
along with the onions.
4. Place some bean mash over toasted bread evenly with a butter knife or spatula, so the whole
surface is covered.
5. Stack the components: Top the bean mash with strips of sundried tomatoes. For a visually
striking and tasteful explosion, scatter the thinly sliced onion over the top.
6. Add last touches: Drizzle a little basil oil over the completed sandwich and, if preferred, add
coarse sea salt or pepper flakes. Serve immediately. If you would like a serving of mixed greens,
plate your sandwich and enjoy fresh.
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PAGE 10
DISH NR.3: CITRUS-GLAZED SALMON AND BROWN RICE POWER SALAD (LUNCH)
Creamy bean mash, sundried tomatoes, and finely sliced red onion round this light yet filling
open sandwich. Made on granary bread, this adaptable breakfast is as tasty as it is healthy.
Seared salmon, nutty brown rice, and a spicy lime and chili sauce abound in this energetic
salad. This meal is cool, light, and yet fulfilling because of its well-rounded flavor profile and
texture.
Why It’s Good for Cholesterol:
Salmon is a master of omega-3 fatty acids, which decrease triglycerides, raise HDL levels, and
lower LDL cholesterol (Healthline Editorial Team, 2017) . Brown rice contains fiber and
complicated carbs that slow down cholesterol absorption (April Benoshosan., 2020).
Why Is General Health Beneficial?
Nutrient-dense, this dinner offers omega-3s for good brain function and fibre for digestive
health. For both energy preservation and inflammation reduction, the macronutrients and
micronutrients balance each other.
➢ Prep time: 15min
➢ Serves: 3-4
➢ Cook Time: 25min
Ingredients:
• 200g brown basmati rice
• 200g frozen soya beans
defrosted
• 2 salmon fillets
• 1 cucumber diced
• small bunch spring onions
sliced
• small bunch coriander
roughly chopped
• zest and juice 1 lime
• 1 red chili
diced, deseeded if you like
• 4 tsp light soy sauce
Nutrition (per serving):
• Kcal 497
• Fat 15g
• Saturates 3g
• Carbs 61g
• Sugars 6g
• Fibre 5g
• Protein3 4g
• Salt 1.42g
PAGE 11
Steps:
1. Get started with the rice, by removing excess starch. Measure 200g of brown basmati rice then
gently wash under cold running water. Add rice to a pot of boiling water then cook according
to package instructions.
2. Add soybeans here. Place 200g of defrosted soya beans into the pot three minutes before the
rice is perfectly cooked. Stir just enough to mix until the beans cook through. Drain the rice and
beans together; then, rinse under cold water to stop cooking.
3. Prepare the salmon: In a microwave-safe plate lay two salmon fillets; cover with a microwave
lid or moist paper towel and microwave on high for three to four minutes. You’ll know when
the fish is done when the salmon breaks apart with a fork very easily. Remove the skin from
the salmon and break it down into bite size pieces to preference.
4. Dice one cucumber into small cubes; chop a small bunch of spring onions finely, then roughly
chop a handful of coriander. Place them in a large mixing bowl.
5. Mix the cooled rice and beans in the bowl then top with flakes salmon. Toss just enough to
ensure even distribution of the ingredients.
6. Make dressing in a small bowl whisking together four teaspoons of light soy sauce, one finely
chopped red chili (deseeded for reduced heat), and the zest and juice of one lime. Taste and
adjust the seasoning.
7. Pour the dressing over the salad then gently toss to the coat. Present on a platter and, if
preferred, sprinkle more coriander. Present room temperature or cold.
PAGE 12
PAGE 13
DISH NR.4: GOLDEN SPICED QUINOA WITH FETA AND ROASTED ALMONDS (LUNCH)
In this amazing tangy creaminess, we will pair quinoa with feta cheese and roasted almonds. This is
especially improved with warm spices like turmeric and coriander; it is aromatic and nourishing. As
garnishing there is an additional hint of fresh parsley and lemon juice to provide a vivid touch that
reduces the richness of the meal. For those trying a plant-based diet that truly satisfies the palette
and the body as well, this is the ideal dinner.
Why It Helps Cholesterol:
As a complete grain high in fiber, quinoa helps to reduce cholesterol levels. High protein helps to
preserve blood sugar levels and avoids heart diseases (Avera.org, 2023). Almonds inhibit the
absorption of cholesterol via the intestines by including phytosterols (produced through natural oil
and it absorbs remaining cholesterol) (Berryman et al., 2011). By means of an active ingredient
curcumin, two players of high cholesterol, turmeric lowers oxidative stress and inflammation
(TIMESOFINDIA.COM, 2023). Apart from adding taste, the use of parsley and coriander has diuretic
function (reduces fluid buildup), which helps regulate blood pressure (Parmita Uniyal, 2023). Though
heavy in salt, feta cheese is eaten sparingly and offers calcium ideal for cardiovascular health (Amidor,
2024).
Why Is General Health Beneficial?
Combining protein, fiber, and a lot of different minerals and vitamins, Spiced Quinoa with Almonds
and Feta is a nutritional powerhouse. With its strong antioxidant content and integrated full protein
to help with muscular health, it will surely strengthen immunity. Almonds' healthy fats can boost
mental power and help with skin condition. With their anti-inflammatory qualities, parsley and
turmeric accentuate the meal and make it generally healthful.
➢ Prep time: 10 min
➢ Serves: 4
➢ Cook time: 15 min
Ingredients:
• 1 tbsp olive oil
• 1 tsp ground coriander
• ½ tsp turmeric
• 300g quinoa rinsed
• 50g toasted flaked almonds
• 100g feta cheese crumbled
• handful parsley roughly chopped
• juice ½ lemon
Nutrition (per serving):
• Kcal 404
• Fat 19g
• Saturates 4g
• Carbs 44g
• Sugars 6g
• Fibre 1g
• Protein 17g
• Salt 0.68g
PAGE 14
Steps:
1. Set a big saucepan on medium heat, heat one tablespoon of olive oil. Stir for one to two
minutes then add half a teaspoon of turmeric and one teaspoon of powdered coriander and
stir until it’s aromatic. (season to preference)
2. Add three hundred grammes of cleaned quinoa to the pan and swirl to coat the grains in the
seasoned oil. Cook the quinoa for another minute, listening for a faint popping sound.
3. Put 600 ml of boiling water into the pan. Stir; then, boil gently. Reduce heat; cover and simmer
for 10 to 15 minutes until all the water is absorbed.
4. Completing preparation: Toast 50g of flaked almonds till golden and aromatic in a dry pan set
on low heat. Chop some parsley roughly and one hundred grammes of feta cheese.
5. Rest the quinoa off the heat for five minutes covered; then, fluff the grains with a fork.
6. Put the cooked quinoa, chopped parsley, crumbled feta, and toasted almonds in a serving dish.
7. Drizzle the mixture half of the juice from a lemon, then gently toss to blend. Present heated as
the main entrée; cold as a side dish.
PAGE 15
PAGE 16
DISH NR.5: SARDINE SAUCE AND TOMATO PASTA WITH ZESTY GREMOLATA (DINNER)
Combining the richness of whole meal spaghetti with the strong tastes of sardines, tart tomatoes, and
crisp rocket greens, this dish topped with gremolata—a zesty combination of lemon zest, parsley, and
garlic—this pasta is heart-healthy and tastes great.
Why Does It Reduce Cholesterol?
Rich in omega-3 fatty acids, sardines lower LDL cholesterol while raising HDL levels. Lycopene (a
antioxidant) (Webmd.com, 2021) included in the tomatoes is an antioxidant associated with reduced
cholesterol and better heart function. Whole meal spaghetti supplies fiber, which binds bile acids and
lowers cholesterol absorption (McPherson, 2024). The gremolata's parsley contributes to antioxidants
and flavonoids, which assist lower inflammation and guard the cardiovascular system (Parmita Uniyal,
2023).
Why Is it generally beneficial for your health?
It offers Omega-3 for your brain and this generally improves your hearts health, it provides fiber for
your digestion and antioxidants to fight stress which is a major added risk to heart attacks on top of
fatty build ups. Through these facts its proven to be a nutritional powerhouse due to its healthy
qualities. It supplements well to a balanced diet as it improves general wellbeing and helps to
maintain moderate energy levels.
Prep Time: 5min Serves: 1
Cook Time: 15min
Ingredients:
● 75g whole meal spaghetti
● 1⁄2 x 120g can sardines in oil
● ½ tbsp capers drained
● 2 garlic cloves crushed
● 2 tomatoes roughly chopped
● ½ lemon zested
● small handful of parsley finely
chopped
Nutrition (per serving):
● Kcal 405
● Fat 9g
● Saturates 2g
● Carbs 53g
● Sugars 5g
● Fiber 11g
● Protein 23g
● Salt 0.8g
PAGE 17
Steps:
1. Boiling pasta: In a large boiling saucepan of salted water, cook 75g of whole meal spaghetti.
Stir occasionally to prevent the spaghetti from sticking together. Cook until al-dente, 8 to 10
minutes. Reserve one fourth cup of pasta water; drain and set pasta aside.
2. To Prepare the Sardine Sauce: In a non-stick fry pan set on medium heat, heat one tablespoon
of oil taken from the sardine. Add half of the smashed garlic and one-half tablespoons of
drained capers. Sear for one to two minutes till aromatic.
3. Add 2 coarsely diced tomatoes to the pan and swirl. Cook until tomatoes soften and begin to
break down into a sauce, for 4 to 5 minutes.
4. Now add half a can-sardines, about 60g-gently into the pan and crush them a little with your
spoon. Stir in thirty grammes of fresh rocket leaves and let them wither.
5. In a small dish prepare the Gremolata with the remaining smashed garlic, a handful of finely
chopped parsley, and half lemon zest. Mix all the ingredients together for a vibrant topping.
6. Pasta with Sauce Combined: Add cooked spaghetti to the pan with sardine-tomato sauce. To
loosen the sauce, toss in a little extra pasta water if needed.
7. Present: For a bright, tangy finish, plate the pasta, equally sprinkle the gremolata on top, and
serve immediately.
PAGE 18
PAGE 19
DISH NR.6: CURRY-SPICED CHICKEN WITH SAFFRON RICE AND CRISPY ONIONS (DINNER)
This meal combines aromatic basmati rice with strong overtones of cinnamon and saffron with the
savory, delicate tastes of curry-spiced chicken. Crispy red onions top it; this dinner will satisfy any
appetite and provide the nutrients needed. This is a harmonic yet sensible dish as mint and coriander
yoghurt gives the spices freshness.
Why It Helps Cholesterol:
Lean protein with less saturated fat, chicken breast is heart-healthy (Aditi Shenai, 2022). The curry
powder itself has turmeric and other spices that lower LDL cholesterol and enhance lipid metabolism
(TIMESOFINDIA.COM, 2023). Rich in quercetin (antioxidant), a flavonoid that lowers inflammation,
red onions help to prevent arterial cholesterol build-up (Emily Delzell, WebMD Editorial Contributor,
Kristin Mitchell, Kim Painter, 2020). Since saffron, which is a strong antioxidant, reduces oxidative
stress (stress caused by free radical), it provides even another layer of cholesterol reduction
(Kamalipour and Shahin Akhondzadeh, 2011).
Why Is it generally beneficial for your health?
Comprising premium protein that aids in muscle injury repair, the meal is a comprehensive one. Like
cinnamon and turmeric, the spices contain anti-inflammatory and antibacterial qualities that maintain
the body in ideal form and health. Yoghurt, mint, and coriander dressing not only provide probiotics
vital for gut health but also cools activity in digestion. It's tasty nutrition that maintains heart health.
➢ Prep time: 10min
➢ Serves: 2
➢ Cook time: 15min
Ingredients:
• 2 boneless skinless chicken breasts,
about 140g/5oz each
• 1 tbsp sunflower oil
• 2 tsp curry powder
• 1 large onion thinly sliced
• 100g basmati rice
• 1 cinnamon stick
• pinch saffron
• 1 tbsp raisins
• 85g frozen pea
• 1 tbsp chopped mint and coriander
• 4 tbsp low-fat natural yogurt
Nutrition (per serving):
• Kcal 495
• Fat 9g
• Saturates 2g
• Carbs 63g
• Sugars 15g
• Fibre 5g
• Protein 45g
• Salt 0.39g
PAGE 20
Steps:
1. First prepare the chicken: Brush two boneless, skinless chicken breasts with one tsp of
sunflower oil. Over both sides of the chicken, scatter two tsp of curry powder.
2. Prepare the onions: Slice one large onion thinly, then toss the pieces into the remaining oil.
Arrange the chicken breasts and onion slices one layer apart on a roasting pan.
3. Sear both the onions and the chicken. Turn the oven's heat to 190°C. Roast for 25 minutes,
turning the onions halfway through to provide consistent crisp. The chicken is done when its
internal temperature hits 75°C and its color turns golden.
4. Prepare the rice: Rinse one hundred grammes of basmati rice under cold water. In a saucepan
add the rice, 300ml water, one cinnamon stick, some saffron, and some salt. Bring to boil, stir
once; cover; then cut the heat. Simmer until the rice comes through soft, ten to twelve
minutes.
5. Stir in one tablespoon of raisins and eighty-five grammes of frozen peas for the last five
minutes of rice cooking. Replace the lid and let the flavors mingle.
6. Get ready the yoghurt sauce. Toss one tablespoon each of chopped mint and coriander in a
small dish with four tablespoons low-fat natural yoghurt. Season gently with salt.
7. Serve on a plate and plate Present beside a dollop of the herb yoghurt on the side; spoon the
rice into separate bowls; top with roasted chicken and crispy onions.
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DISH NR.7: RASPBERRY-KISSED KEFIR OVERNIGHT OATS WITH DARK CHOCOLATE (SNACK)
To make a nutrient-dense meal just fit for the hectic morning hours, this cool breakfast consists of
creamy kefir, sour raspberries, and filling oats. While dark chocolate and pumpkin seeds transform it
into a decadent but healthful dessert, the chia and hemp seeds offer nutty texture and upscale the
nutritional profile. This overnight dish guarantees absolutely no morning trouble.
Why It’s Good for Cholesterol:
Oats are a strong source of beta-glucan, this is a kind of soluble fibre that binds bile acids (made by
liver and stored in gallbladder) in the stomach and forms a gel-like structure, therefore lowering LDL
cholesterol (Mayo Clinic, 2024). Kefir's high probiotic content helps to improve cholesterol
metabolism (YILMAZ and ARSLAN, 2022). Antioxidants and fibre found in raspberries help to defend
LDL cholesterol against oxidation, therefore supporting heart health (Radhakrishnan, 2021). Further
adding omega-3 fatty acids and fibers, the chia and hemp seeds help to decrease cholesterol and
improve cardiovascular performance (Ullah et al., 2015).
Why Is it generally beneficial for your health?
Nutritionally charged, it provides good energy from complex carbs and healthy fats, therefore
benefiting general health. Probiotics and fibre help to promote gut health; omega-3 fatty acids help to
boost brain function; generally, the antioxidant-rich activity of the components helps to lower
inflammation. Similarly dark chocolate improves vascular functioning and also raises mood by
contributing flavour Thus, both physically and psychologically, it is a great decision.
➢ Prep time: 10min
➢ Serves: 2
➢ Chill overnight
Ingredients:
• 85g gluten-free jumbo oats
• 1 tbsp shelled hemp seeds plus 2
tsp to serve
• 1 tbsp chia seeds
• 240g kefir
• 240g semi-skimmed milk
• 125g raspberries lightly crushed
• 2 tsp pumpkin seeds chopped
• 8g 70% cocoa chocolate finely
chopped
Nutrition (per serving):
• Kcal 442
• Fat 17g
• Saturates 5g
• Carbs 48g
• Sugars 16g
• Fibre 9g
• Protein 20g
• Salt 0.3g
PAGE 23
Steps:
1. Combine in a big mixing bowl 85g gluten-free giant oats, 1 tsp chia seeds, and 1 tsp shelled
hemp seeds. Stir to uniformly mix.
2. Include kefir and milk. Fill 240g kefir yoghurt and 240ml semi-skimmed milk; then, gently swirl
to provide a uniform coating of the dry components.
3. Chill for overnight: Overnight, cover the bowl with a lid or cling film and refrigerate. This will let
the grains and seeds thicken most of the liquid.
4. Get ready toppings: coarsely chop 8g of 70% dark chocolate and gently mash 125g of
raspberries.
5. Get the oats ready. In the morning, toss the soaking oats into two glass tumblers or bowls. Top
with crushed raspberry seeds.
6. Add the garnish right now. Top with chopped dark chocolate, two tsp of hemp seeds, two tsp
of pumpkin seeds for a crunchy and mouthful end.
7. Enjoy straight out of the refrigerator for a reviving and nutritious kick-off to your day.
PAGE 24
PAGE 25
DISH NR.8: CRUNCHY TRAIL MIX WITH ALMONDS, WALNUTS, AND DRIED FRUIT (SNACK)
This snack is both sweet and provides a nice crunchy texture with the natural sweetness of dried fruit
accompanied by almonds, walnuts and sunflower seeds. It provides a nutritious, easy-to-make snack
suitable for travel. Every ingredient was based on the advantages of diets with a low saturated fat and
protein intake.
Why It’s Good for Cholesterol:
Healthy fats abound in almonds and walnuts reduce LDL cholesterol while nevertheless maintaining
HDL levels (Berryman et al., 2011). Additionally, a source of plant-based omega-3 fatty acids that
reduce inflammation and boost heart health are walnuts. Sunflower seeds among other seeds contain
phytosterols (another antioxidant), molecules that block intestinal absorption of cholesterol. Though
clearly delicious, dried fruits also include antioxidants and fiber; both assist to lower cholesterol and
protect the heart (Ros and Hu, 2013).
Why Is it generally beneficial for your health?
One serving of this ideal mix of protein, fiber, and good fat will leave one feeling full. Rich in
antioxidants, it stabilizes your blood sugar levels, increases energy, and digs into oxidative stress.
While the omega-3 fatty acids in walnuts fuel your brain and magnesium in almonds strengthens your
bones, these specific antioxidants assist skin and eye health. Why is a scoop of each a well-rounded
snack? The benefits abound.
➢ Prep time: 5min
➢ Yield: 1 cups
Ingredients:
• 1/5 cup salted pumpkin seeds
• 1/5 cup unblanched almonds
• 1/5 cup unsalted sunflower kernels
• 1/5 cup walnut halves
• 1/5 cup dried apricots
• 1/5 cup dark chocolate chips
Nutrition total:
• 336 calories,
• 25g fat (6g saturated fat),
• 0 cholesterol,
• 96mg sodium,
• 22g carbohydrate
• (13g sugars, 4g fiber),
• 11g protein.
PAGE 26
Steps:
1. Toast the nuts and seeds over medium heat, warm a large dry skillet. For three to five minutes,
toast one fifth cup of almonds, one fifth cup of walnut halves, and one fifth cup of sunflower
kernels, stirring now and again until aromatic. Let them chill out.
2. Divide the dried fruit. To equally scatter their sweetness in the mix, cut one fifth cup of dried
apricots into bite-sized bits.
3. Mix in chopped apricots, one fifth cup of dark chocolate, roasted nuts, and seeds in a large
mixing bowl. Stir well: Using either a spatula or clean hands, make sure the ingredients are very
well mixed so there will be an even dispersion of flavors and textures. Store correctly: For easy
snacking, toss the trail mix into either resealable bags or an airtight container. If grab-and-go
convenience calls for separate snack servings, divide here.
4. Present and Enjoy: Perfect for a quick, healthy snack at home, offices, or on the go.
PAGE 27
PAGE 28
DISH NR.9: LAYERED BERRY BLISS PARFAITS WITH GREEK YOGURT AND GRANOLA (SNACK)
Topped with a sweet and sour raspberry puree with layers of fresh blueberries, blackberries, oats, and
creamy vanilla Greek yoghurt in this colorful treat. Perfect for a light snack or dessert, this parfait is
visually pleasing and reviving for anyone with a wish for a healthy snack.
Why It's Beneficial for Cholesterol:
Rich in anthocyanins (an antioxidant to help reduce excess cholesterol and battle free radicals),
berries especially blueberries and blackberries protect LDL cholesterol from oxidation, therefore
lowering the risk of plaque development (Jennifer Moll, 2024). Greek yogurt's microorganisms
enhance intestinal health and could even help to indirectly control cholesterol metabolism. Soluble
fiber found in grains binds bile acids, therefore lowering cholesterol reabsorption (Emily Delzell,
2020).
Why Might General Health Benefit From This?
This meal is bursting into antioxidants to fight oxidative stress and vitamins to boost immunity. While
the fiber from grains helps digestion, the bacteria in yoghurt support intestinal health. Perfect in
balance between taste and nutritional value, it's a filling delight for any time of day.
➢ Prep time: 20min
➢ Serves: 4
Ingredients:
• 1/2 cups of frozen unsweetened
raspberries
• 1/8 cup packed brown sugar
• 1/8 cup of orange juice
• 1 tablespoons cornstarch
• 1/2 teaspoon grated orange zest
• 1/2 cups fresh blueberries
• 2 cups of granola without raisins
• 4 cups vanilla Greek yogurt
• Additional brown sugar, optional
Nutrition:
• 304 calories,
• 4g fat (0 saturated fat),
• 0 cholesterol,
• 64mg sodium,
• 54g carbohydrate
• 27g sugars, 9g fiber
• 17g protein.
PAGE 29
Steps:
1. Prepare the Raspberry Puree: In a blender, combine 1/2 cup frozen raspberries, one eight cup
of brown sugar, and one eight cup of orange juice. Blend until smooth.
2. Puree Cooking: Strain the puree to separate seeds using a strainer. In a saucepan add strained
puree, 1/2 tsp of grated orange zest and 2 tbsp of corn starch. In medium heat, stirring
incessantly, cook until bubbly and thickened. Allow cooling.
3. Prepare fresh berries. Take 1/2 cups of blue berries and wash them. Pat them with a paper
towel.
4. Layer ingredients: In (prefer amount of parfait glasses), layer the raspberry sauce, fresh berries,
2 cup of granola, and 4 cups of vanilla Greek yoghurt. Repeat layers as needed.
5. If desired, sprinkle more brown sugar on top for a hint of sweetness.
6. Chill if needed. If you are serving later, cover the parfaits and refrigerate for 10 to 15 minutes.
7. Serve fresh for a quick snack or dessert.
PAGE 30
PAGE 31
DISH NR.10: HONEY-INFUSED GRANOLA BARS WITH OATS, PEANUTS, AND SEEDS (SNACK)
Honey sweetens oats, which develop a lovely nutty taste enhanced by sunflower seeds and peanut
crunch. Full and nutritious, a healthy snack with hundreds of choices to guarantee excellent flavor and
texture.
Why It Helps Cholesterol:
Well-known oats contain beta-glucan (a fiber that comes from cell walls of bacteria) (Webmd.com,
2022), which successfully lowers LDL cholesterol. Sunflower seeds and peanuts respectively offer
phytosterols (antioxidants) and good fats that help to block the absorption of cholesterol (Ros and Hu,
2013). To add antioxidants in moderation, honey serves as a natural sweetener devoid of the bad
features of refined sugar. All told, the mix offers one heart-healthy, energizing snack (Will Pry, 2020).
Why Is General Health Good?
These nutrient-dense granola bars use complex carbohydrates and better fats to give long-lasting
energy. Their fiber helps digestion; magnesium and omega-3s together promote brain function. By
excluding artificial components and processed sugar, these granola bars guarantee a better choice for
an on-the-go diet. This snack supports long-term health and helps to sustain energy levels even on the
busiest of days.
➢ Prep time: 15min
➢ Yield: 9
➢ Bake time: 15min + cooling(preferred)
Ingredients:
● 1 cup quick-cooking oats
● 1/4 cup packed brown sugar
● 1/4 cup chopped salted peanuts
● 1/4 cup semisweet chocolate chips
● 1/8 cup sunflower kernels
● 1/5 cup of butter, melted
● 1/4 cup of honey
● 1 teaspoon vanilla extract
Nutrition:
● 1 bar: 167 calories,
● 9g fat (4g saturated fat),
● 10mg cholesterol,
● 54mg sodium,
● 21g carbohydrate
● (14g sugars, 2g fiber),
● 3g protein.
PAGE 32
Steps:
1. The first step will be to prepare the oven through the following instructions: Turn the oven to
175C (350 degrees Fahrenheit). So, it does not stick in your pan line your chosen pan with a
sheet of aluminum foil.
2. In an extra-large mixing bowl, use 1 cup of quick-cooking oats, one fourth cup of packed brown
sugar, one fourth cup of chopped salted peanuts, one fourth cup of semi-sweet chocolate
chips, and 1/8 cup of sunflower seeds.
3. Melt three-fourth cup of butter; next mix one fourth cup of honey with one teaspoon of vanilla
taste.
4. Drizzle this into the dry ingredients; stir until blended. Mix will be crumbly when blended.
5. Press the mixture on the ready baking pan. Press firmly and equally into pan using a spatula or
the rear of a spoon make it into a big square.
6. 15 to 20 minutes will see the edges golden brown.
7. Let the pan set for 15 minutes to chill the granola. Cut into bars using a sharp knife when still
only somewhat warm. Let it cool completely before removing it from the pan.
8. Store and serve from an airtight container for up to one week. Good nibble or grab this
breakfast on-demand.
PAGE 33
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PAGE 35
A COMMITMENT TO BETTER HEALTH
Maintaining low cholesterol is not merely a dietary choice but a commitment to a healthier, longer
life. It lowers the chances of all cardiovascular problems, stroke, and heart disorders. Only a few little
adjustments are needed such as adding foods high in soluble fiber, good fats, and antioxidants. This
book shows that such modifications don't have to be done at the price of taste and/or diversity.
Understanding the science of cholesterol and how the decisions we make is crucial as it can help lead
a healthier life while still maintaining taste and joy.
Yet people are still skeptical about starting this change to lead a better life. Misconceptions like the
idea that good eating is costly, complicated, or boring make most people unwilling to start a healthy
lifestyle. Others just don’t know where to start, and that’s where this book comes in. This cookbook
aims to remove those same obstacles by providing easily available, reasonably priced, great dishes
designed to lower cholesterol for anyone who is working on his or her general health with food. Often
taking initiative to improve your daily nutrition is put aside until need, as when doctors tell you that
you are in risk for high cholesterol only then do people take heed to such recipes, we should start
taking initiative before reaching dire conditions to maintain the same balanced life throughout.
I appreciate you reading my recipes and including me on your road to a healthy heart. Every dish in
this cookbook has been created with consideration for nourishing not just your body but also
motivating you to view food as a kind of self-care. Combining my passion of food with my goal to
become a doctor, I assembled this cookbook as a personal effort with the help of some inspirations.
This reflects my determination to solve a pressing medical concern and significantly improve the
quality of life of others.
These dishes should encourage not only a better lifestyle but also respect for the part nutrition may
hold in your health. This is about developing habits for health that will last your lifetime, about eating
healthier. Allow this cookbook to serve as a tool and a reminder that little, deliberate decisions may
have enormous impact. Let's honor heart health as delectable while also keeping it realistic.
PAGE 36
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